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Supercharge your diet without going broke uSing our expert’S budget friendly Superfood SwapS. now paSS uS thoSe gojiS… i mean raSpberrieS. Words: Hilary Simmons

SuperfoodSWAPS

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What’s the first thing that springs to mind when you hear the word ‘superfood’? Deep purple açaí fruit

sourced from an Amazonian jungle? Tiny red goji berries the colour of precious jewels? Or certified

organic tri-colour quinoa cultivated in Bolivia’s Andean region?

It’s probably not potatoes, cauliflower, lentils and beans: kitchen cupboard staples at the

cheaper end of the spectrum.Since the early noughties, the term

superfood has been used to describe foods considered especially beneficial to health and wellbeing. Nobody is sure just how the word permeated the Western consciousness and many disagree over its precise definition. Michael Pollan, author of The Omnivore’s Dilemma: A Natural History of Four Meals, claims that “the whole ideology of superfoods is misleading”, and that foods are not merely the sum of their nutrient parts. Yet if you search for ‘superfood’ on Amazon, more

than 2,000 book results pop up.

But perhaps the biggest misconception surrounding superfoods is that adopting a superfood diet will break your budget. Superfoods, when it comes down to it, are simply nutrient-rich foods that are credited with health-enhancing and memory-boosting properties. While it’s true that some do come from endangered forests and exotic locations, there are plenty of ‘normal’ superfoods that are reasonably priced.

“A lot of people think superfoods have to be expensive and celebrity-endorsed,” notes nutritionist Samantha Gemmell (BHSc). “But there are plenty of everyday superfoods which cost a lot less than their trendy counterparts. The word superfood is thrown around a lot nowadays, because there is no real definition for it. In essence, superfoods are just foods that are nutrient-rich and antioxidant-dense. They’re great to incorporate into your diet – but you don’t have to go broke doing so.”

The craze for exotic, expensive foods probably isn’t going anywhere. But if you want to skip the hype and save some dollars, we’ve looked at some of the priciest superfoods and found affordable substitutes that will not only contribute to your health, wellbeing and longevity, but also fit into even a modest food budget.

AçAí vs. blueberrieS

Açaí is one of the most glamorous superfoods, thanks in part to the profusion of smoothie bowl images on Instagram.

It has been touted on Oprah and The Today Show as a miracle food that can promote weight loss, prevent ageing and even kill cancer cells. The indigenous people of the Amazon have long used the açaí berry for health-related reasons and much has been made of its centuries-old backstory by savvy marketers.

While it’s certainly busting with antioxidants, vitamins, minerals and other nutrients, in Australia we mostly buy açaí as a supplement – in pill form, as a powder or in a juice. And this is bad news for its nutritional benefits. While fresh açaí is recognised as one of the world’s highest ORAC (Oxygen Radical Absorption Capacity) foods, in processed forms its ORAC score drops drastically.

Gemmell suggests swapping açaí for fresh or frozen blueberries to get a similar hit of antioxidants and essential fatty acids.

“Açaí and blueberries are both packed with antioxidants. That’s why they share a similar purple-ish hue – they each contain anthocyanidins, a type of flavonoid or plant compound. You can eat blueberries fresh or frozen to get their benefits, and they also contain significant amounts of micronutrients and fibre,” she says.

“Plus, if you’re counting calories, blueberries are slightly easier on the waistline as they’re lower in carbs, too.”

Goji berrieS vs. rASPberrieSIt’s been said that a handful of goji berries first thing in the morning will make you feel happy for the rest of the day – they’re regarded as a potent source of longevity, strength and sexual virility.

Grown in Tibet in protected valleys that supposedly contain million-year-old soil, tradition states that goji berries are never touched by human hands, but instead shaken onto mats and then dried.

Nutritional studies have found numerous benefits of goji berries: they contain 18 amino acids, 21 trace minerals, linoleic acid, more beta carotene than carrots, vitamins B1, B2, B6 and E, selenium and germanium. But they’re expensive – and we’re not even talking about the ones enrobed in chocolate!

According to Gemmell, you can acquire a similar nutritional hit in a relatively inexpensive handful of raspberries.

“Raspberries contain a good dose of fibre, and are low in sugar to boot. One hundred grams of raspberries contains seven grams of filling fibre plus almost 50 per cent of your daily vitamin C needs,” says Gemmell.

“One hundred grams of dried goji berries, on the other hand, contains 13 grams of sugar, eight grams of fibre and only 30 per cent of your daily vitamin C needs. Plus, because they’re dried fruit, they are considerably higher in fructose and calories.

Raspberries are only expensive when you buy them fresh. Compared to goji berries, they’re a steal.”

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QuinoA vs. broWn rice And lentilSQuinoa is a gluten-free grain that tastes great (with some seasoning). Its popularity has exploded in recent years, and it now rivals cocaine as Bolivia’s biggest export. In fact, quinoa has become so high in demand that the farmers who grow it are increasingly unable to afford to eat it.

Quinoa is one of the few plant foods that contains all nine essential amino acids, and it’s also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. But – according to Gemmell – if you’re on a budget, it’s not necessarily your smartest choice.

“Let’s look at the macros. Quinoa contains about 26g of carbohydrate, 5g of protein and 2.5g of fibre per 100g. Brown rice contains 23g of carbohydrate, 2.5g of protein and 2g of fibre per 100g. Lentils have 20g of carbohydrate, 9g of protein and 8g of fibre per 100g,” she notes.

“So if you combine 50g of brown rice and lentils, you get 21.5g of carbohydrate, 6g of protein and 5g of fibre per 100g. That’s a lower carb, higher protein and higher fibre meal that’ll leave you feeling fuller for longer – and for cheaper.”

SAlmon vs. SArdineS And tunACommon health law recommends eating oily fish as a fast track to glossy hair, glowing skin and vibrant health, particularly salmon. The popular pink fish is packed with healthy omega-3s that help prevent heart disease, treat rheumatoid arthritis and lower the risk of depression. Salmon is also rich in iron, calcium, selenium and phosphorus as well as vitamins A, B and D.

It can even help regulate metabolism by managing insulin levels throughout the body, thereby facilitating the absorption of sugar and the subsequent lowering of blood sugar levels.

However, eating salmon every day is likely to send you broke unless you’re fishing it straight out of the Atlantic yourself.

Swap it for other oily fish like sardines, tuna or even anchovies. “Sardines can definitely hold their own when it comes to competing

with salmon,” says Gemmell. “Both salmon and sardines contain over 500mg of omega-3s per 150g. They are also both great sources of protein: salmon contains about 20g per 100g, while sardines contain 25g per 100g.”

Plus, sardines are a superb source of vitamin B12 and selenium – two antioxidants that dramatically boost your eyesight and your ability to think clearly.

If you can’t stomach sardines, tuna is another cost-effective source of iron, protein and healthy fats which can help boost brain power and fight off heart problems. Or try buying canned salmon, which is usually not factory farmed and much cheaper.

chiA SeedS vs. flAxSeedS Chia seeds are tiny little superstars that are loaded with all the omega-3 fatty acids essential to the health of your brain and heart. They’re a current favourite on the superfood scene – it’s hard to find a breakfast bowl on Instagram that doesn’t incorporate them somehow and Bakers Delight has an entire chia seed bread product range.

Derived from the desert plant salvia hispanica, chia seeds boast unusually high levels of omega-3s and contain many important minerals including iron, magnesium and zinc. They can help improve digestion, clear skin, lower cholesterol, reduce sugar cravings, balance hormones and fight cancer.

The only problem with chia seeds is that a bag will set you back about $16.

Gemmell suggests chia’s humble cousin flax as a budget-friendly swap.

“Like chia seeds, flaxseeds contain high amounts of calcium and can help lower cholesterol. They contain a similar level of iron, and actually offer even more protein and magnesium. Both chia and flax provide a good serving of fibre, but flaxseeds have less carbs overall,” she says.

“Flaxseeds also have a higher amount of good fats, with more polyunsaturated and monounsaturated fats available. Most people consume chia seeds for their plant-based omega-3s, but flaxseeds are actually the richest source of plant-based omega-3s in the world!”

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Kale vs. spinach Kale is the undisputed king of superfoods: one cooked cup has 10 times the recommended daily intake of bone-healthy vitamin K! Thanks to its high levels of fibre, magnesium and folate, kale is undoubtedly a great dietary inclusion – but it’s a costly little number to put into your green smoothie every day.

Spinach boasts many of the same nutritional benefits.

“For those of us who want to boost their mineral intake on a budget, spinach is an excellent choice,” says Gemmell.

“Kale and spinach both contain plenty of pre-vitamin A and a decent wallop of calcium. Plus, spinach contains only half the calories of kale, and actually has more vitamin C.

Not only is it full of flavonoids (the group of antioxidants that help protect your body from chronic diseases), it can be bought frozen for next to nothing.”

KombuchA vs. APPle cider vineGArKombucha is a gut-friendly health drink that’s loaded with probiotics: the good bacteria that keeps your digestion humming and helps your immune system fight bugs. It’s tart, fizzy and definitely an acquired taste, but it’s gained a cult following in recent years due to its ability to provide digestive support.

Kombucha can, like coconut water, now be found on supermarket shelves and café menus. Stone & Wood have even started brewing it alongside beer. But just because the fermented probiotic tea craze is going mainstream, doesn’t mean you can expect to enjoy a bottle of kombucha for the same price as soda water.

Substitute it with a big bottle of apple cider vinegar instead, which can be used in marinades, salad dressings or simply

mixed with water for an everyday health tonic. Apple cider vinegar is also bursting with probiotics and has similar benefits to kombucha including weight loss, blood sugar regulation and lowered blood pressure.

“Buy the apple cider vinegar containing the ‘mother’,” Gemmell advises, “to ensure you’re getting the optimal probiotic perks. Mix 1-2 tablespoons of it into warm or room-temperature water, and drink it 20 minutes before you eat to promote efficient digestion.

“Because apple cider vinegar contains pectin from fermented apples, it offers a double-whammy gut-health hit, and you never have to worry about the hidden sugars lurking in many commercial (and overpriced!) kombuchas.”

the verdictIt’s easy to think of superfoods as a fad with a new one touted every other month. But there’s no doubt that some superfoods are underrated heroes that provide a surprisingly affordable way to nurture, nourish and sustain your health.

“I love experimenting with new superfoods for the same reason that everyone else does,” Gemmell says. “They’re unknown, they’re exciting and they could offer myriad health benefits! But there’s no need to splash out on expensive superfoods if they have a

nutritional equal that’s more in line with your budget.

“Superfoods do have their place – but you don’t need to go broke just to maintain a healthy, balanced diet. In the excitement of new products, the superpowers of everyday foods can be forgotten.”

The truth is, you can eat a superfood diet on a shoestring. Nutritious foods are an investment in your mental and physical wellbeing, and there are plenty of cheap and filling alternatives to the latest imported wonder.

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